Being a self-proclaimed guru of the Seated Fork Curl, I just stick with the most vegetables I can eat raw, or cook very little. carrots, celery, corn, zucchini, squash and I eat potatoes raw their not bad with some black pepper, juicy and crunchy. hope this helps you guys a little.

Typical Maximum Nutrient Losses (as compared to raw food)
Vitamins Freeze Dry Cook Cook+Drain Reheat
Vitamin A 5% 50% 25% 35% 10%
Retinol Activity Equivalent 5% 50% 25% 35% 10%
Alpha Carotene 5% 50% 25% 35% 10%
Beta Carotene 5% 50% 25% 35% 10%
Beta Cryptoxanthin 5% 50% 25% 35% 10%
Lycopene 5% 50% 25% 35% 10%
Lutein+Zeaxanthin 5% 50% 25% 35% 10%
Vitamin C 30% 80% 50% 75% 50%
Thiamin 5% 30% 55% 70% 40%
Riboflavin 0% 10% 25% 45% 5%
Niacin 0% 10% 40% 55% 5%
Vitamin B6 0% 10% 50% 65% 45%
Folate 5% 50% 70% 75% 30%
Food Folate 5% 50% 70% 75% 30%
Folic Acid 5% 50% 70% 75% 30%
Vitamin B12 0% 0% 45% 50% 45%
Minerals Freeze Dry Cook Cook+Drain Reheat
Calcium 5% 0% 20% 25% 0%
Iron 0% 0% 35% 40% 0%
Magnesium 0% 0% 25% 40% 0%
Phosphorus 0% 0% 25% 35% 0%
Potassium 10% 0% 30% 70% 0%
Sodium 0% 0% 25% 55% 0%
Zinc 0% 0% 25% 25% 0%
Copper 10% 0% 40% 45% 0%

With any food the simple way to know which is better is to ask yourself which one has the longer shelf life? Always buy the food with the SHORTEST shelf life. Canned anything scares me.

Look for a local farm, or a farmers market if you have time it's worth it

Sodium content is much higher in canned veggies and not to mention you can buy big bags of frozen veggies. Some I still buy fresh though uts a taste thing

if the veggies was flash frozen then they hold more nutrients than canned veggies.... like they said below some manufactures can there veggies in a brine soulution and that will help with flavor but at that point the nutrients are degrading. always go with fresh first if that's not an option look for frozen ones that have been flash frozen..

Yes that is true and canned veggies have more sodium